1. The Bicep Curl
Stand with your feet shoulder-width apart and keep your knees soft, not locked. Place a 2.5kg weight (you can also use canned food or a 1l bottle filled with water or sand) in each hand with your arms facing forward.
Exhale as you curl the weights up toward your chest. Inhale and lower them three quarters of the way down and hold for five seconds before you start again.
Do five sets of 10. Increase the weight as you progress.
2. The Tricep Stretch
Take a weight in each hand and lie flat on your back. Exhale and extend your arms toward the ceiling, palms facing each other.
Now, inhale and bend your elbows to lower the weights next to your ears. Move your forearms only – keep your elbows still and pointing straight up. Exhale as you lift the weights up again.
Do 2 sets of 10 and increase the weight or number of sets as you progress.
3. The Plank
Lie on your stomach, propping your upper body up on your elbows, palms and face facing straight down.
Now, straighten your legs and raise your body so that you’re supported by your forearms and the balls of your feet. Don’t arch your back – keep your abdominal muscles tightened. Hold for as long as you can, and relax back down onto the floor.
Start with two and continue to do as many sets as you can.